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Mediterranean or Atlantic Diet?

Dish with different food types

It is said that is the basis of the cuisine in Mediterranean countries, but Portugal follows the Atlantic Diet (as we are near Atlantic Ocean). But what’s the difference between the two? And what is the healthiest?

Nutritionists do not get tired of praising the benefits of the Mediterranean Diet, either by the use of olive oil as a healthy fat, by eating fruits and vegetables, regular intake of water and regular exercise.

The Atlantic Diet shares all these teachings, but gives priority to certain types of foods and consumption of a larger amount of protein, either red meat, eggs, dairy products or vegetables. The consumption of fish and shellfish (always fresh) is also of extreme importance, as well as cereals and potatoes.

It is especially suitable diet for preventing and treating cardiovascular diseases because it is rich in healthy fats and antioxidants.

In short, to follow an Atlantic Diet you should:

– Consume large quantities of fish and shellfish
– Consume fruits and vegetables, especially apples and citrus
– Use olive oil as a healthy fat
– Consume milk everyday
– Consuming red meat in moderation and give priority to lean meats, accompanied with vegetables or potatoes
– Ingest liquids in abundance – Water should be the beverage of choice. But wine is recommended with meals (one cup)
– Keep the traditions, which is to say: promote the use of traditional feedstuffs and enjoy the pleasure of eating.

Forbidden foods: Processed foods, sugars and fried

Example of an Atlantic Menu

Breakfast: 1 slice of seed loaf with cheese, a glass of milk without sugar and 1 apple
Lunch: Vegetable soup, cooked with potatoes and vegetables (cabbage, carrots, cauliflower) seasoned with olive oil. 1 cup of wine and 1 piece of fruit
Snack: 1 slice of brown bread with turkey ham and 1 glass of milk without sugar
Dinner: Vegetable soup, 1 chicken steak with rice and vegetables seasoned with olive oil, 1 piece of fruit for dessert

Atlantic diet example